Spring Vegetables & Superfoods
Here are 5 recipes using unusual spring vegetables that are in season this spring! Variety is one of the keys to a healthy diet, so introducing new foods is something we can all benefit from and of course eating in season is also great for your health and the environment. The following spring vegetables are superfoods packed with loads of beneficial nutrients.
Jerusalem Artichokes
These strange looking knobbly root vegetables, similar in appearance to ginger roots, are related to sunflowers and actually no relation to the more familiar French (globe) artichokes. Often listed as one of the top dietary sources of prebiotics, however, not many people know what they are, let alone how to cook them! They are rich in a special type of dietary fibre called inulin, which has prebiotic properties. Prebiotics feed the beneficial bacteria in your gut, stimulating them to thrive, grow and multiply and giving you the associated health benefits. These include better digestive health, improved immunity and even benefits for your skin, weight management and mental wellbeing. Jerusalem artichokes are also a good source of regular fibre, iron and potassium.
Jerusalem Artichoke Salad with Wild Mushrooms
Ingredients
4 or 5 Jerusalem artichoke pieces, scrubbed and chopped into 1.5cm pieces |
Method
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Rhubarb
This time of year sees rhubarb come into season, harvesting a more nutritious crop than the earlier ‘forced’ variety. Actually a vegetable, rhubarb is a great source of polyphenols, including anthocyanins, which have antioxidant properties and give it its characteristic red colour. Choosing the reddest stalks will ensure maximum antioxidant content for protecting you and your skin from free radical damage. Interestingly, one study found that slow-cooking and baking rhubarb actually increases the polyphenol content, so my compote recipe below is a healthy way to eat it. Rhubarb is also a great source of vitamin K and fibre. It is used traditionally in Chinese medicine for its natural laxative properties.
Spiced Rhubarb Compote
Ingredients
400g rhubarb, cut into 2cm pieces |
Method
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Blood Oranges
Like the regular variety, blood oranges are a great source of vitamin C, which is needed for collagen formation in the skin and for keeping the immune system functioning well. In addition, blood oranges contain more antioxidants, including protective anthocyanins, which give them their rich crimson colour. These are antioxidant and anti-inflammatory, making them great for skin, anti-ageing and overall health. Oranges are also a good source of folate, an essential B vitamin needed for healthy red blood cell formation.
Blood Orange, Poppy Seed and Almond Cake
Ingredients
3 Blood oranges |
Method
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Rainbow Chard
Less popular but just as nutritious as kale and spinach, rainbow chard is one of those dark leafy greens we should all be eating more of. This spring vegetable is an excellent source of beta-carotene, which is converted into vitamin A, needed for new skin cell formation and maintaining skin’s ‘integrity’ (keeping it firm and damage resistant). Also provides vitamins C and K, minerals iron and magnesium, plus the antioxidant lutein, which protects the eyes. Rainbow chard also adds beautiful colour to dishes, such as this healthy pasta dish.
Spelt Pasta with Rainbow Chard
Ingredients
150g wholemeal spelt spaghetti |
Method
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Chicory
Another top source of the beneficial prebiotics mentioned above. Chicory is a spring vegetable that is high in nutrients, being a good source of beta-carotene, vitamin K, vitamin B5 and calcium, amongst others. Its shape makes it perfect for loading up with fillings, as an alternative to crackers or bread. I have substituted the usual mayonnaise here for avocado, which gives the same creaminess but with healthier fats and a good dose of skin loving vitamin E.
Chicory Crab Boats
Ingredients
6 large chicory leaves |
Method
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